Running Postpartum: How to Return Safely & Confidently

If you’re a new mom itching to lace up your running shoes again, you’re not alone! Running can be a great way to rebuild strength, boost energy, and carve out a little you time. But before you hit the pavement, it's important to ease back in the right way—because postpartum recovery is just as unique as pregnancy itself.

When Can You Start Running Again?

Everybody heals differently, but most experts recommend waiting at least 12 weeks postpartum before running. Why? Your core, pelvic floor, and joints need time to recover from pregnancy and birth. Always check with your doctor or pelvic floor specialist before diving back in.

Signs You’re Ready to Run

✅ No pain or pressure in your pelvis
✅ No leaking (yes, this matters!)
✅ Strong core and glute activation
✅ Walking feels easy and comfortable

How to Return to Running Safely

👟 Strengthen First – Start with core and pelvic floor exercises like bridges, deep core breathing, and single-leg work before adding impact.

🏃 Walk-Run Intervals – Begin with short bursts of running (like 30 seconds on, 2 minutes walking) and gradually increase over time.

💧 Listen to Your Body – Fatigue, heaviness in the pelvis, or pain? That’s your body saying, not yet! Adjust accordingly.

🤱 Support Your Recovery – Stay hydrated, fuel properly, and don’t skimp on sleep (as much as baby allows!).

Remember: Progress Over Perfection

Postpartum running isn’t about speed or distance—it’s about reconnecting with your body. Give yourself grace, celebrate small wins, and know that every step counts in this new chapter of movement and motherhood!